As summer draws to a close, it’s easy to let the summer body go with it. All those hours, all those Instagram likes – gone in the swish of a McDonalds saver menu. It doesn’t have to be this way, though.

According to transformation specialist Dan Chapman – the man behind the ‘getting fit in your forties’ programme – a quick switch-up in the gym will keep those hard-won abs intact long after hibernation season has kicked in.

“The general idea is to opt for movements that work multiple muscle groups at once,” says Chapman. “That way, your body works harder, burns more calories in less time and still ensures a consistent fitness level.” Plus, a lack of equipment is no excuse to swerve a workout. “Stick to bodyweight moves. They’re effective, and you can do them anywhere.”

Yes, on the nutrition side you’ll have to continue dodging stodge and stay away from hearty pints of winter ale, but if you can do that, Chapman says these three moves will keep you lean, fit and strong.

Prisoner Kneeling-Get Ups

Why: “This is a killer lower body and core blast that focuses on the entire thigh and the glute area.”

How: “Start in a kneeling position with a stance just wider than your shoulders, hands placed behind your head. Make sure your core is braced tight, and plant one foot on the floor as if you’re about to get up, then immediately follow with the other leg staying in a low-wide position. Then, kneel back down again reversing the movement and repeat, but this time, alternate the legs.”

Length: “Incorporate this sequence into a circuit or leg workout for either 3 sets of 10, or 45 seconds for shorter workouts.”

Total Body Killer Combo

Why: “It’s an awesome way to hit the entire body with a crawl out, push-ups and jump squats.”

How: “Standing upright with your feet wider than shoulder width apart, bend the knees slightly and lean forward, reaching to the floor. Now, crawl forward until you’re in a push-up position, and immediately perform one push-up and reverse crawl back to the start position. Without any rest, then explode up into a vertical jump and land in a squat. Then simply repeat.”

Length: “Try 3 sets of 10, or 45 seconds for shorter workouts.”

Plyometric Push-Ups

Why: “This takes your average push-up to the next level and fires up your arms, chest and core. As this is more explosive, you’ll get more overall benefits and burn those calories.”

How: “Start in a normal push-up position, or modified on the knees. Then, lower your chest down towards the floor until your arms are at a right angle. Immediately push up so that your hands come off the floor, getting as much height as possible. As soon as your hands touch the floor, bend the elbows going back down ready for another push-up. The hardcore gym-goers can try clapping hands in-between, too.”

Length: “Try 3 sets of 20 reps.”